How Much Should You Rely on the Glycemic Index?

suggesting that a low-GI diet can help reduce cholesterol levels and is better for weight management in the long-term.

But truth is, the glycemic index is not a perfect system--and not as straightforward as it may seem. For starters, blood sugar responses to a carbohydrate food can vary widely between people and even vary in the same person under different circumstances. A food’s official GI ranking only requires ten people. In my mind, that’s a pretty small number that can affect whether that food is perceived as “good” or “bad” to others.

What’s even more worrisome for me as a dietitian is that the rankings can make some foods appear unhealthy, when they’re actually quite nutritious. For instance, the GI of potatoes is higher than potato chips. Ditto for other healthy, higher-GI foods like popcorn and oats. I’d hate to see people cutting out healthy foods they love because of their number on the Index. On the flip side, it can make some foods seem healthier than they are.

Bottom line: The glycemic index may be a helpful tool, especially if you’re trying to control your blood sugar, but you need to use common sense too. Just because a food has a low-GI doesn’t mean it should be a staple. And just because a food has a higher-GI doesn’t mean you shouldn’t eat it. With high-GI foods, watching portion size and having it with other foods as part of a snack or meal can help prevent blood sugar spikes.

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